Dive into this athlete’s performance at 2024 Dublin using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
1000 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mcmenamin PaulDwane's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Mcmenamin PaulDwane's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Mcmenamin PaulDwane's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Mcmenamin PaulDwane's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
04:54.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
PaulDwane Mcmenamin demonstrated a commendable performance during the 2024 Hyrox race in Dublin. Securing an overall rank of 611 out of 2696 participants and a rank of 148 within his age group (35-39), he placed in the top 22% and 26% respectively. His overall race time was 01:19:01, with a total running time of 00:41:38, which is 01:40 slower than the average competitor in his category. Despite this, he showcased his strength in the final running segment, achieving his best lap time of 00:04:05.
His performance indicates a more strength-based profile, as his running times were generally slower than average. However, his pacing at the beginning of the race was faster than average, suggesting he may have started the race with high energy levels which could have led to fatigue in later segments.
Segments to Improve:
Running Segments: The running segments, particularly Running 3, Running 4, Running 5, Running 6, and Running 7, were areas where he lost time compared to the average competitor. This indicates a need to improve his running endurance. Incorporating interval training, where he alternates between high and low-intensity running, can help improve his stamina and speed. Additionally, hill sprints and long, slow runs can also contribute to improved running performance.
Sandbag Lunges: He was 00:28 slower than average in the Sandbag Lunges segment. To improve his time in this area, he should incorporate more lower body strength training into his routine, focusing on exercises like weighted lunges and squats. Practicing lunges with a sandbag can also help improve his form and efficiency in this specific exercise.
Burpees Broad Jump: He was slightly slower than average in the Burpees Broad Jump segment. Incorporating plyometric exercises, such as box jumps and burpees, into his training routine can help improve his explosive strength and agility, which are key for this segment.
Race Strategies:
Pacing: As his initial running segments were significantly faster than average, it may be beneficial for him to focus on maintaining a steady pace throughout the race to conserve energy for later segments. He could practice this during training by using a running watch to keep track of his pace.
Transition Time: Given his Roxzone time was 00:56 faster than average, it seems he has a good transition time between exercises. However, improving his overall fitness will allow him to recover quicker and maintain a faster pace during these transitions. Including high-intensity interval training (HIIT) workouts in his routine could be beneficial for this.
Strength Training: As his profile leans more towards strength, focusing on improving his running performance while maintaining his strength will provide a more balanced profile. This could be achieved by incorporating more running training, while still maintaining his strength exercises.